Meet Our Certified Trainers:
- Amara Kockler
- Devin Gongora
- Matt Ward
One-on-One Personal Training packages available. Please email
Trainer@TeamCrazyFit.com for prices, locations and availability of trainers in your area.
Monthly Exercise Programs $50/month
This is an online training schedule that will be emailed to you based off your fitness goals. This is a detailed plan for you to follow on your own.
Included in this plan you will receive nutrition information, and
weekly emails with healthy recipes or quick fitness tips. Our trainers
will be available to you for help via email.
The strategies behind working out fall most often into one of the following categories
- To Lose Fat
- Get Strong & Lean
- Get Lean & Toned
- Gain Size & Strength
- Endurance Training
- Overall Healthy Lifestyle
Keeping it simple is important to your success. Work your body 4-6 days a week until it sweats! When you combine resistance training w/ cardiovascular training you will always have the biggest benefit no matter what your goal is. The balance and intensity between the two is what separates the different types of training. 3-4 days of resistance training combined w/ 4-5 days of cardiovascular training will cover most goals. Team Crazy Fit can custom a workout for you to achieve any of your fitness goals.
Nutrition
To be nutritionally healthy you need to eat a balanced diet of following food groups: Whole wheat grains, fruits, vegetables, meats, and dairy.
Each food group provides different nutrients and no single food group can supply all the nutrients your body needs.
Eating the right foods is not the only component in meeting your weight goals. If you want to loss weight you need to eat fewer calories then your body needs, and to gain weight you need to eat more calories then your body needs. Your daily calorie intake is based off your weight, height, age, gender, and exercise routine.
Stick with these healthy food groups and listen to your body as to how much food you need. Get in tune with your body and eat what it is telling you it needs. Eat 5-6 times a day to prevent yourself from getting hungry and over eating. It is recommended to eat 3 meals and two snacks through out the day.
This may take some time to get used to how much to eat at each meal and snack, enough to make you full but not so much that you are not hungry again in 2-3 hours. Keep meals and snacks small; count your calories if you need to for a couple of days. Measure foods so you know how much you are eating.
For Customized Nutrition Plans contact
Nutritionist@TeamCrazyFit.com for prices and availability.
SAMPLE MENU
As with all exercise and nutrition programs please consult your physician before implementing
Meal Plan 1
Breakfast:
- Wheat toast with 1 Tbps. Natural Peanut Butter
- Egg whites (hard boiled eggs just eat the whites)
- Glass of milk
Snack:
- Fruit
- 1/2c. cottage cheese mixed with
- 1/2c. flavored yogurt
- rice cake
Lunch:
- Zesty Chicken pasta (wheat pasta, grilled chicken, steamed vegetables, fat free zesty Italian dressing- combine all ingredients)
Snack:
- Protein Shake (blend frozen fruit, 1 scoop protein, ice, water, yogurt)
Dinner:
- Salad (lettuce, egg whites, chopped turkey, chopped grilled chicken, cucumber, tomatoes, avocado, pepper, light fat free dressing)
- Brown rice
Snack:
- String cheese
- Raw vegetables
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Meal Plan 2
Breakfast:
- Oatmeal (cook, then add 1 scoop protein)
- Egg whites
- Glass milk
Snack:
- Protein Shake
- Wheat bagel with
- Fat free cream cheese
Lunch:
- Turkey wrap (wheat tortilla, sliced turkey, cheese, lettuce, tomatoes, cucumbers, sprouts.
- Add sauce for flavor, BBQ, mustard, light mayo)
Snack:
- Apple with Peanut Butter
- Yogurt
Dinner:
- Salad (chicken, egg whites, turkey pepperoni, kidney beans, tomatoes, cucumber, avocado, olives)
- Fat free dressing
- Wheat pasta with chicken
Snack:
- Beef Jerky
- Cottage cheese
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Meal Plan 3
Breakfast:
- Cereal with milk
- Fruit
- Egg whites
Snack:
- Cottage cheese and yogurt
- Wheat bagel with Peanut Butter
Lunch:
- Vegetable beef soup
- Wheat roll
Snack:
- Small salad (add meat, vegetables
- String cheese
Dinner:
- Baked potato
- Steamed vegetables
- Grilled chicken
Snack:
- Protein shake (fruit, protein, Ice, water)
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Other Ideas
Breakfast:
- Egg whites (scrambles or hard boiled)
- Omelets (with egg whites- add meats, cheese,
vegetables)
- Cereal
- Wheat toast, bagel, English muffin
- Wheat pancakes
- Breakfast burrito
- Rice cakes
- Egg casserole
Snacks:
- Egg whites
- Protein shake
- Almonds
- Raw vegetables
- Fruit (frozen or fresh)
- Cottage cheese
- Yogurt
- String cheese
- Milk
- Beef jerky
- Protein bar
- Rice cakes
- Chicken
Meals:
- Turkey sandwich (whole wheat bread, bagel, flat bread, tortilla, pita bread)
- Chicken sandwich
- Grilled chicken
- Steak
- Turkey
- Potato
- Steamed vegetables
- Salad (add meats, cheese, vegetables)
- Pita pizza (whole wheat pita, or wheat pizza crust)
- Soup
- Burritos
- Brown rice
- Wheat pasta
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